Strength WOD
-12 Minutes to attempt a new Snatch 1rm
WOD
Wodapalooza WOD #3
5 Rounds for time:
8 Chest-to-bar Pull-ups
8 DB Snatches 70/45
12 Box Jumps 30"/24"
Tuesday
Strength WOD
Wodapalooza WOD #2 Modified
3 Rounds of:
-One Minute to accomplish the following complex:
3 Hang Cleans+3 Front Squats+3 Shoulder to Overhead. With the remaining time do as many as deadlifts as possible with the same barbell. If barbell is dropped during the complex, you must start the complex over from the beginning. Heaviest weight as possible. If the round was easy, go heavier next round. If complex wasn't possible, go lighter next round.
-2 Minute rest between rounds.
WOD
For time:
10 Deadlifts 315/185
20 Toe-to-bar
800m Run
8 Deadlifts 315/185
15 Toe-to-bar
400m Run
6 Deadlifts 315/185
10 Toe-to-bar
200m Run
Wednesday
Strength WOD
10 Minutes to work on heavy TGU
WOD
12 Minute AMRAP
10 Stationary Walking Barbell Lunges Rx=Bodyweight
20 KBS 53/35
30 Wall Balls
rest two minutes then...
3 rounds of:
1 Minute of:
Max reps Double-unders
1 Minute Rest
Score= Number of double-unders
Coaching notes: Barbell lunges are performed with barbell in the back squat position. Rack use is okay.
Thursday
Strength WOD
Floor Press
-4x3 @ 90% of 3rm
Bulgarian Ring Dips
-3x10
WOD
"Lynne"
Five rounds for max reps of:
Bodyweight bench press
Strict Pull-ups
2 minute rest between rounds
then...
Row 2k for time
Friday
Strength WOD
Front Squat
-4x3 @ 90% of 3rm
WOD
6 Minute AMRAP:
5 Squat Snatches 115/75
100m Sprint
rest two minutes then...
6 Minute AMRAP:
5 HSPU
5 Thrusters 115/75
5 Barbell Burpees
rest two minutes then...
Tabata Bike Sprint
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